Martin Brown - a Myprotein sponsored athlete

**Martin Brown** · 31-08-2009 02:52 PM

ME Upper

Reverse Blue (small) Band Press
60kg x 2 x 10
100kg x 5
140kg x 3
180kg x 1
Old shirt on:
220kg x 1
240kg x 1 (vid)
260kg x 2 x 0 (vid - couldn't lock my arms out at top

)

Video - http://www.youtube.com/watch?v=Q5j5PZ6Y_u0

DB Press
45kg x 5
60kg x 5
70kg x 3 (failed 4th at top - damn triceps)

Rock n Roll's
22.5kg x 3 x 10

Seated Low-to-High Machine
45kg x 5 x 8

**Martin Brown** · 01-09-2009 03:47 PM

DE Lower

Speed Box Squats (13inch box + foam)
65kg x 2 x 8
105kg x 5
85kg + Green Bands x 2
Briefs on:
145kg + Green Bands x 12 x 2 (under 15mins total - top weight approx 215kg bottom 175kg)

Speed DL's
140kg x 6 x 1 (20 secs rest between each set)

Hanging Leg Raises
2 x 8
1 x 5

KB Swings
48kg x 2 x 20

Adductor Raises on Olympic Ring
1 x 8 each leg

Storming session today. Got a good sweat on and felt good afterwards. Good news is the olympic rings are cool so looking forward to some accessory work with them and also got my new briefs in the post today so feel some bigger squats happening soon

**Martin Brown** · 03-09-2009 02:41 PM

DE Upper

Back to the speed bench:
60kg x 2 x 10

75kg + double mini bands x 9 x 3 (total time approx 5 mins)

JM Press
Bar x 10
30kg x 10
40kg x 10
45kg x 10
50kg x 10

Pulldowns
12p x 10
14p x 2 x 10

Pullups on Olympic Rings
x 4
x 3
x 4

Press ups on Olympic Rings set on floor
2 x 10

Good session again today. Total time was only around 40 mins but got alot done. My shoulder is a little sore at the minute but we'll see how it takes to the speed bench over the next few weeks. It felt pretty heavy today to be honest.

Working on the rings really makes you contract hard and stabilise alot more than any other exercise I have done. Hopefully adding a little work on these will keep shoulders healthy and add alot of strength to my upper back and lats.

**Pete Hodgson** · 03-09-2009 03:06 PM

It felt good slipping my hand in Scottys ring for the first time. I can imagine a lot of stabilisers coming in to play, even more so than with the crazy bench stuff as your back isn't stabilised by a bench. Good stuff.

**Martin Brown** · 03-09-2009 03:33 PM

Quote

Originally Posted by Pete Hodgson

It felt good slipping my hand in Scottys ring for the first time. I can imagine a lot of stabilisers coming in to play, even more so than with the crazy bench stuff as your back isn't stabilised by a bench. Good stuff.

I agree whole-heartedly

Maybe one day we'll be able to do a muscle-up lol.

I'm trying to get the false floor extension made for the power rack in time for tomorrow's squats... should be fun but I don't want to be the first to stand in it with weight on the bar lol

**Pete Hodgson** · 03-09-2009 03:40 PM

Quote

Originally Posted by Martin Brown

I agree whole-heartedly

Maybe one day we'll be able to do a muscle-up lol.

I'm trying to get the false floor extension made for the power rack in time for tomorrow's squats... should be fun but I don't want to be the first to stand in it with weight on the bar lol

False floor extension?? I'm intrigued.

**Martin Brown** · 03-09-2009 03:43 PM

I've collected some scrap wood from out the garage and made two little platforms that will slot over the power rack base so we can stand with feet further apart that the rack currently permits (41 inches).

I'm 99% sure my toes are further out in a comp using a monolift and it feels way better for my position.

It does mean you may have to squat with a little wider stance but they are pretty big so shouldn't bother you too much I hope

**Pete Hodgson** · 03-09-2009 03:50 PM

Gotcha, should help ol' 'Scotty long legs' too.

**suj** · 03-09-2009 04:20 PM

martin, so what are your predictions/what are you working towards for your next comp? was it in nov IIRC?

**Martin Brown** · 03-09-2009 10:50 PM

Quote

Originally Posted by suj

martin, so what are your predictions/what are you working towards for your next comp? was it in nov IIRC?

I have the WPC World Championships on the 21st November yes. Not really sure at this moment in time mate. I will have a better feeling of what I'm capable of in around 6-8 weeks time.

It would be out of this world to get a 1000kg total. I think if all goes well I could go close but think it's just a little too far out of reach for me this year.

Somewhere around a 400-410kg squat, 240-250kg bench and 330-340kg deadlift if everything works out well.

I will be taking some risks this time so it could all go wrong on the platform!